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6 HIgh-Fat Healthy Foods

5/17/2018

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If you’re here, you probably already know fat doesn’t make you fat - consuming excess calories does. Fats are calorically dense, so you don’t want to overdo it, but it’s important that you make them part of your regular diet as they have many different health benefits. Here are 6 high-fat foods that should be included in your diet:

1) Avocados
Full of mostly monounsaturated fats and fiber, an avocado contains more protein than any other fruit. Try using avocado slices in place of butter on toast or instead of sour cream on a baked potato. Because they’re high in calories, it’s best to stick to ¼ or ½ of an avocado, so you may want to share the rest with someone else.


2) Olives/Olive Oil
Also filled with monounsaturated fats, olives and olive oil are good for heart health and support brain functions. A recommended serving for olives would be about 10 small ones and for olive oil typically 1 tablespoon, as this will get you 14 grams of fat.


3) Seeds
Stick with seeds such as flax, chia, and sunflower to get fats, Omega-3s and even fiber. Whichever you go with, a tablespoon serving is enough to get you all the benefits you need.


4) Nuts
Different nuts provide different benefits but all provide fat, so feel free to rotate through them. Walnuts are highest in Omega-3s. Almonds are highest in vitamin E. The serving size for walnuts and almonds is ¼ cup per day. Cashews and macadamia nuts are higher in calories so you may want to step the servings of them down.


5) Whole Eggs
Don’t toss the yolks out when you’re prepping eggs. The yolk is highly nutrient-dense and recent studies have found that eating it can help lower bad LDL cholesterol. Eggs are a cheap source of protein as well as fat.


6) Dark Chocolate
One ounce of dark chocolate (about the size of three of your fingers put together) yields 9 grams of fat along with anti-oxidants. Try and choose varieties that are at least 70% cacao or higher.


SOURCES
20 Healthy Fats to Make You Thin
https://www.eatthis.com/healthy-fats/

19 Healthy Fats And High-Fat Foods You Should Be Eating
https://www.self.com/story/heres-how-to-tell-if-you-should-be-tracking-your-macros

11 Best Healthy Fats for Your Body
https://draxe.com/healthy-fats/

11 High-Fat Foods a Healthy Diet Should Always Include
https://www.shape.com/healthy-eating/meal-ideas/11-high-fat-foods-healthy-diet-should-always-include



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    Amanda is a mother of three (10, 7, and 5) and has been married for 14 years.   My weight loss journey started July 17, 2008, one day after my daughter's first birthday.  Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change.   Three pregnancies later, I had lost a total of 105 pounds.  I had run 2 marathons and dozens of half marathons.  Something was missing.  I was thin, but I wasn't fit.  I wasn't healthy.  I could feel it in my insides.  I was 136 pounds and a size 8.  Something didn't add up.   I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods.  90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4). 
     
    Continuing on this path, all of my clients wanted to know how I was doing it.  I always dreamed of creating a business that truly added value to people and improved their health.  My husband, Grant, and I decided it was time to take that leap.

    December 9, 2016, Simply Prepped Meals was born.  Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you.   Six months later, we built our permanent location in Cynthiana, IN.  Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose. 

    Amanda coaches individually as well as continues to drive their business.  Any questions about personal coaching can be directed to her at amanda@simplypreppedmeals.com

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